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Running Base Building or Maintenance Plan Guidance

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It’s dark, you can see your breath, you know it’s going to take a few miles to feel your fingers and none of that is doing much for getting out from under the covers to go run. Cold weather running can either be the best or worst thing to happen to a runner’s training! Especially, when it’s a key time for running base building.

There’s nothing wrong with an off season, but it’s about how you use that off season.

Do you need some major recovery time or do you need to focus on building a more injury proof body?? Working on your improving your running form? Doing some of the things we all neglect like hip strength?

Winter is a key base training period for anyone looking to crush some race PR’s in the spring or summer. This is the time where you embark on what is lovingly referred to by running coaches as “maintenance mode” or “base training”.

Especially, if you’re asking when should I start training for a spring marathon…the answer is now.maintenance plan for runners

This seemingly easy part of training, could be more important than any speed workout you do, as it sets you up to prevent injury and run strong!

This is another in the Road to a PR series. This time addressing the age old question of when to run and when to call in sick on your training plan and for how long.

What is Base Training?

For beginning runners it’s the period of first putting together a consistent weekly plan and figuring out how to move from run:walk to more consistent running or simply finding a grove.

Meanwhile for long time runners, it’s a chance to return to the basics and resolves a lot of issues from poor form to lack of strength training, which might be keeping them from hitting those big PR’s. Which is why this could be considered either a plan for starting out or simply maintaining, while you get through the craziness of the holidays.

As for when you should start base training, I consider this a year round go to. If you’ve got a specific race in mind, then give this at least 6-8 weeks before really going hard. But otherwise, look at base building as the perfect maintenance plan between races.

Goals of a Running Maintenance Plan

Why are we even talking about this? Can’t you just keep on running like normal?

Of course you can, but a good maintenance plan is going to set you up for a fantastic and HEALTHY year of running! Plus, many of you come to me saying that cold weather running throws off your normal training because you just can’t predict it.

One of the biggest things we want to achieve during base building is a more efficient aerobic system. This means that your heart won’t need to work as hard at a given pace and will be prepared when you start to add in speed or hills without overtaxing your body.

That’s one of the major benefits to the Low Heart Rate training I espouse so often.

Here’s what you should expect from a few months of base building workouts.

•Flexibility in training to allow for changes due to weather/life
•Improve running economy (making you more efficient at running)
• Correct muscle imbalances and minimize injury-risk
• Improve our breathing during running
• Maintain or improve body composition
• Improve mobility and stability
• Provide psychological benefits
• Improve endurance
• Prevent loss of muscle mass

A good plan is going to incorporate the trifecta of happy healthy running: strength training (knee strengthening exercises), cross training and easy running!base training for runningSince every runner is different and the mileage for a seasoned marathon runner, wouldn’t match up to a new 5K runner there are no set rules for mileage, instead here are the guidelines for creating your running winter maintenance plan.

Of course since we are talking about winter running, make sure you checkout these tips for layering and my must have winter gear!

BONUS: Get my quick winter running checklist to help with layering and getting out the door!

Running Base Building Plan Guidelines

Duration: 6-8 weeks
Could be longer if your goal race isn’t until summer, but this is a minimum time frame for a solid spring race to ensure you have the needed endurance and muscle strength to prevent injury.

You’ll notice this plan is about far more than just a bunch of miles. The goal is to create a well-rounded body, so that when you enter intense training and may have less time or energy for other pieces, your body is primed to handle it.

Why your winter training is so important for a PR's in the Spring #runchat Click To Tweet

Base Training Runs Have a Purpose

2-3 per week
Think back to the weeks 1-3 of a new training plan where the focus is easy runs, maybe some short hill workouts. Remember there is a REASON for keeping everything easy right now.

  • Generally no speed work
  • easy miles (use this perceived exertion chart if you aren’t sure what easy means)
  • long run being usually half of your goal distance or less

Half marathoners might find 8-10 miles is their sweet spot for weekend long runs that feel easy and maintain endurance.

Much like LHR training, the goal of this phase in running is to build your anaerobic base. We want your body to consistently feel strong and that the same pace is requiring less effort over time.

At the end of this phase, you should be ready to add hills, speed workouts and tempo runs per a structured training plan.winter run tips

Cross Training During Base Building

2-3 sessions per week

– Great time to test out some fitness classes or workout programs like Beachbody
– Increases your stamina in different ways by engaging other muscles
– Utilizes new muscles
– Do whatever you enjoy! Swimming, stair master, biking, skiing, snowshoeing (this is on my list!). It’s all going to benefit your running in the long term.
Checkout the best cross training for endurance athletes>>Cross training - plyometrics for runners

Strength Training Is Key to Base Training

2-3 sessions per week, often on the same day as a short run or cross training session. Here are a few different options and the benefits:

Yoga
Not only will you be surprised at the strength you can build, but you’ll improve your breathing and learn how to work through discomfort, which will benefit you on the run. You can either do an athletic yoga workout or go with a restorative session, in fact it would be best to do both!

You’ll also get a ton of mental training benefits from slowing down.
Here are some key moves for runners >>

Pilates
If you don’t know yet that I think working your core is a KEY component of training…you must be new here. Pilates is an amazing way to build strength through a complete focus on utilizing the core, which doesn’t just mean your abs. These moves are going to strengthen your hips and engage your glutes, which we know is a primary cause of injury in runners.
Learn more about it and an at home workout>>

Heavy Weights
Unfortunately distance running can eat away at muscle mass, which is why many runners find themselves in the odd place of being fit and yet a bit fluffy. Heavier weights are going to help build the muscles that burn the fat, that keep us strong and get the “bodies” many runners desire.

Try 2 sessions a week of just a few exercises:

  • chest press
  • rows,
  • shoulder press
  • tricep pull downs
  • lunges
  • squats
  • deadlifts
  • core workout

Lighter Weights
High rep weight training can benefit endurance runners because this is in effect another form of endurance. It’s going to help you continue to pump your arms when tired during the final miles of a race and maintain good form.

Usually best as a full body workout, checkout this post with ideas for the most beneficial upper body moves. For a full body workout, include things like: Shoulder flys, tricep dips on a bench, push ups, bicep curls, IT Band Lunge Matrix + core.

Need more ideas? I put together the 10 online strength training resources I look to for ideas each week.

What is base building? Find out how to do it right this winter #runchat Click To Tweet

Treadmill Training Notes

Personally I love treadmill runs, so if icy roads or crazy summer temps push you indoors that’s ok!

Incline
For easy runs use at least 1%, for hill workouts it’s going to vary depending on what you are used to, but generally 3-4% for long inclines and 5-6% for quick hill springs.

Speed
You might feel like the treadmill is easier or harder than running outside. Some of this is mental and some of it is the consistent pacing provided by a treadmill, which many newer runners aren’t used to.

For easy runs, play with the pace until you find a speed that feels comfortable (defined as something you could hold, it’s not forcing you to breathe too hard and yet not so slow you could file your nails).
Read more about treadmill training to hit your next PR >>

Do you stick to your runs in the winter?

What changes in your off season?

MORE ROAD TO A PR POSTS
Selecting a goal race pace
Should You Run With a Cold?
Busting your common running excuses

Other ways to connect with Amanda
Instagram Daily Fun: RunToTheFinish

Facebook Community Chatter: RunToTheFinishRunning_motivation_thumb

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Posted by amanda Categories: cold weather training, running coach, winter

Reader Interactions

Comments

  1. SuzLyfe says

    December 15, 2015 at 7:54 am

    Base building is so important, and something that I'm pretty worried about if I am indeed able to train for Boston, as I will have no based at all when it is time to come back. Meanwhile, I working on base building with my clients!
    My recent post Injury Prevention: Pain and Discomfort in Training

    • RunToTheFinish says

      December 16, 2015 at 1:07 pm

      I can imagine that is super frustrating, but you have such a strong foundation you'll be surprised how quickly it comes back. Crossing my fingers for you!!
      My recent post Winter Maintenance Plan For Runners – What is Base Building?

  2. wendy says

    December 15, 2015 at 8:13 am

    This will be the first time I"m training for a spring marathon (Big Sur). Right now my coach and I are doing another strength cycle. I do run all winter–I keep a pretty strong base but no speedwork or intervals. We'll see what she has planned for me…
    My recent post Book Review: The Runner's Brain

    • RunToTheFinish says

      December 16, 2015 at 1:07 pm

      LOVE that you have a coach and are cycling workouts!!
      My recent post Winter Maintenance Plan For Runners – What is Base Building?

  3. Sweating Through Life says

    December 15, 2015 at 8:51 am

    I confess, I'm usually a treadmill runner in the winter. I can handle running outside if it is not super icy or slushy….which pretty much means I can never run outside in the winter here in NY. Except this year….since it's been 70 this winter. But, when I first started "training" to run, I started with a group in the winter. There is something very relaxing about running in the snow….
    My recent post Weekly Update and GIVEAWAY!

    • RunToTheFinish says

      December 16, 2015 at 1:08 pm

      I use the treadmill year round, it's a great option for me when the weather sucks. I am excited for more snow runs again, just need to get the right shoe spikes again!
      My recent post Winter Maintenance Plan For Runners – What is Base Building?

  4. @PrettyLilGrub says

    December 15, 2015 at 9:34 am

    I'm taking some time off running right now but should be working on those muscle imbalances more. And pilates is a great idea!
    My recent post Year of Running 2015

  5. thisrunnersrecipes says

    December 15, 2015 at 9:54 am

    I love base building in the winter! I just finished an 8 week base building cycle and can already tell how much it benefitted me. And yes to Pilates and strength training!
    My recent post Lake Sammamish Half Marathon Training Plan

  6. Michelle D says

    December 15, 2015 at 6:52 pm

    Great tips Amanda! So important to keep up with strength training and cross training during the winter!
    My recent post Weekly wrap wk 2

  7. cpalentri says

    December 15, 2015 at 8:32 pm

    I do more weights and more mountain biking-but I still run year round as I live in Az.
    My recent post Firsts

  8. christineyu69776410 says

    December 16, 2015 at 12:26 am

    Yes! Base building over the winter IS so important. I used to think that winter meant a nice long break from running and that I could easily pick it back up again when the weather warmed up but I was so wrong! Love these tips.
    My recent post How to Use Yoga Block Exercises to Increase Your Workout Intensity

  9. Crystal Renaud says

    December 16, 2015 at 11:14 am

    This is exactly my plan for the winter. I am doing my best to embrace strength training and cross training yet will continue to run throughout the winter.
    My recent post A Safe Place For Our Children

  10. Justin MacDonald says

    December 16, 2015 at 4:21 pm

    I love this! Bases have to be built at every fitness level, but especially in running. I know when I take a break that it is very difficult to just jump back in to running longer distances and I sometimes even hurt myself trying to do this. It's nice to have this friendly reminder that you have to start somewhere!
    My recent post The Top 20 Best Crossfit Workouts

  11. Coco says

    December 27, 2016 at 11:22 am

    i do keep running during winter. i love the chill actually. My problem is not wanting to cross train as I don’t go to gym and elliptical is just too boring. I’m trying to do 1 yoga per week and at least 1 strength training per week on my rest days. Hopefully that’s enough for base training.

  12. Sandra Laflamme says

    December 27, 2016 at 1:55 pm

    Base building is so important. Definitely a fun time to try out different classes, do some spinning, swimming etc.!

  13. Michelle @ Fruition Fitness says

    January 10, 2017 at 7:17 am

    I am FINALLY commiting to strength training this winter in the form of a 6 week CrossFit challenge. Running might take a back seat, but I am sure it will pay dividends come springtime! Great info!

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Amanda Brooks : Run Coach
A NEW PLAN DOESN’T FIX EVERYTHING. You might alr A NEW PLAN DOESN’T FIX EVERYTHING. You might already know what’s best for you, but aren’t doing it consistently. That’s the only way we really make changes.
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A PLAN can help, but I often don’t think that’s step one to making lasting change.
//
HABITS AND ROUTINES✴️
-Eliminate the need to make decisions.
-Which reduces brain fatigue.
-Which increases your chance of success.
//
TINY HABITS✴️
This is the smallest step you can take towards your goal. Often so small it seems insignificant, but is easy to make it a habit.
🌟
That leads you to another tiny habit, then another and suddenly it’s just your lifestyle.
👆👆👆
When people ask how I easily kept off 35lbs for over 15 years, while enjoying pizza, taking rest days and not obsessing about food.
👇👇👇👇
When people ask how I stay motivated to run year round and rarely race. Tiny habits.
//
Day one isn’t eat perfect or run for an hour.
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Day one IS drink a glass of water when I wake up. Put on my running clothes.
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Day 30 is then more like after I drink my glass of water, I do 5 push ups. After I put on my running clothes, I do a 5 minute warm up.
//
SLOW PROGRESS IS BETTER THAN NO PROGRESS, it builds momentum and is sustainable.
❔❔❔
Have you ever practiced creating tiny habits???
1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR? M 1️⃣ WORD TO DESCRIBE YOUR RUNNING THIS YEAR?
Mine... satisfying.
😊
1900 miles blows away previous years.
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(swipe to see...because yes I love tracking.) Unfortunately I’m not positive what it was 2001-2007 because I wrote it on calendars.
//
SATISFYING
🥰I needed the long miles early on to process my business being thrown for a loop. Bye bye book tour and partnerships.
😊I needed it after that to get away from the news and pretend I wasn’t spending all day alone. Then as my business shifted again to keep ideas flowing.
🌲I loved the time outside to think, get lost in a comedy podcast or audiobook. Otherwise I’m at home working!
🤩Without a single race, I still checked a big goal off my list of running an ultra distance (solo was very interesting!).
//
I’ve seen some posts that make it seem like we’re wrong for talking about what we achieved this year.
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It was a HARD FCKIN year for everyone, but guess what lots of years are. And not every year is great even without a pandemic.
//
For all the lows this year, I also worked my ass off to make some really good things happen. And I’m extra proud of that.
//
So let’s hear your word for fitness in 2020??
⬇️
Hard, easy, strong, powerful, consistent, cleansing, relaxing, nature, grace, grit, grind, triumph, building...
HAIR EMOJI POLL!!! Seriously hair...it’s a lot r HAIR EMOJI POLL!!! Seriously hair...it’s a lot right?! Figuring out what to do with it, color it don’t color it, keep it healthy, breakage from ponytails, long, short. And yet a good hair day😃 🔥 🌟
//
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🥰Love your hair
🤪Frustrated with your hair
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👇👇👇
Curly friends: share your favorite tips!!
Long hair friends: what helps you keep it healthy?
👆👆👆
//
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At 10 we started perms.
At 16 I had a full mane of hair I loved.
At 20 I learned I have naturally curly hair 😂after years of perms as a kid.
At 25 I was going blonde blonde blonde.
At 29 I began losing hair and it got so brittle I had to chop it off, due to the hormone issues.😭
At 35 my hair started to recover (as did my body), but never like that mane I loved as a teen.
At 39 I got my first curly haircut! I’m still figuring it out, but was amazed at how it looked.
//
I don’t wear much make up, but I do admit to really caring about my hair and it was a tough time when it felt so unhealthy.
//
I’m still struggling to figure out this new curly style 😂but keep hearing from other curly girls ya just gotta stick it out. So we’ll see.
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#curlygirlmethod #hairtalk
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//
Yes.
It makes me happy.
No, if I’m happy our time together is better.
👇👇👇
MY VIEW IS THIS...
❌If you aren’t working out because of food guilt
❌If you aren’t missing big moments because you must workout
✅If you enjoy it and it improves your day
✅THEN GO FORTH and don’t let anyone make you feel guilty for improving your mental and physical health.
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❓Do you have guilt or get guilted about workouts for n holidays?❓
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This has been my lifestyle so long that our families just know to expect that I’m gonna sweat. And of course, I’m lucky David wants this lifestyle too.
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BUTTTTT I remember those first trips to David’s family, where it really threw them for a loop. They still find it weird, but I sneak out before everyone gets up or have gotten them to do family things like the rec center.
//
My best advice when asked has always been to try and calmly explain why it matters to you and then just go. They get over it or used to it.
🎁 🎄🕎
TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder TAKE ANOTHER LITTLE PIZZA MY HEART 😂a reminder this holiday season that we all need to be loved differently...and pizza transcends all.
//
🍕Do you have a favorite local pizza place?🍕🍕
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Yes, I knead to know for when we can travel again.
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Here we fell in love in love with @saucyspizza and I wouldn’t be sad if I got it as a gift 😆
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